Monday - 1/23/2017

Warm Up:

3x6/arm Landmine Barbell Rows

1:00 Plank

10 Ring Rows

5 Pull-ups

4 Chest to Bar (if able)

3 Bar Muscle-ups (if able)



Pick the movement that you can either BARELY do or cannot do at all. Work on skills, technique, drills, volume, and just overall upper body pulling strength.

Skill Priority:
1. Pull-ups
2. Chest to Bar
3. Bar Muscle-ups


Metcon: "Sea-Saw"

For Time

50 Burpees*

50 Reverse Burpees*